Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

Stability Ball Rolls

Stability Ball Rolls is an effective exercise that focuses on strengthening your core and improving your balance. By using a stability ball, you challenge your body to find stability during the movement, which leads to a strong and functional core. Execution Begin in a plank position with your f

Stability Ball Rolls

If you are looking for an effective way to strengthen your core and improve your balance, Stability Ball Rolls are an excellent choice. This exercise uses a stability ball to provide a dynamic challenge that not only engages your abdominal muscles but also activates your stabilizing muscles. Execut

Staggered Push-Ups

Staggered push-ups are a dynamic variation of the classic push-up. This exercise challenges you with an uneven hand position, training your muscles in a unique way. It is an excellent way to improve upper-body and core stability. Execution Begin in a standard push-up position with your hands sli

StairMill

The StairMill is a challenging cardio machine that simulates the movement of climbing stairs. It provides an intense workout that improves both your endurance and strength while also having a low impact on your joints. Execution Step onto the StairMill and choose a program or set the desired s

Standard Push-Up

The standard push-up is a classic exercise that has been used for decades to build strength and endurance. It is a versatile exercise that you can do almost anywhere and that trains multiple muscle groups simultaneously. Execution Begin in a plank position with your hands on the floor slightly w

Standing Arnold Press

The Standing Arnold Press is a dynamic shoulder exercise that promotes strength and stability in your upper body. Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotational movement, providing a unique challenge and additional benefits compared with traditional shou

Standing Arnold Press with Cable Resistance Band

The standing Arnold Press with a cable resistance band combines resistance training with the dynamic movement of the Arnold Press. This exercise trains your shoulders in a unique way, with an emphasis on stability and strength. Execution Stand with your feet shoulder-width apart and place the re

Standing Barbell Curl

If you're looking for an effective exercise to strengthen and build your biceps, the Standing Barbell Curl is an excellent choice. This classic exercise targets not only the biceps but also improves grip strength and forearm strength. Execution Stand upright with your feet shoulder-width apart a

Standing Barbell Military Press

The Standing Barbell Military Press is an effective compound exercise that focuses on strengthening your upper body, particularly the shoulders and arms. This exercise is unique because it not only strengthens your muscles but also contributes to better posture and shoulder stability. Execution

Standing Bent-Over Dumbbell Reverse Fly

The bent-over side raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles also help bring the elbows and shoulders backward, as well as mai

Standing Bicep Cable Curl

The Standing Bicep Cable Curl is an effective exercise for strengthening your biceps using a cable machine. This exercise provides constant resistance throughout the entire movement, resulting in maximum muscle stimulation. Execution Set the cable machine to the lowest position and attach a st

Standing Biceps Cable Curls

If you are looking for an effective way to train your biceps, the Standing Biceps Cable Curl is an excellent choice. This exercise uses a cable machine, providing constant resistance throughout the entire movement. This results in an intense biceps workout. Execution Set the cable machine to the

Standing Biceps Curl

The Standing Biceps Curl is a classic strength exercise that targets the strengthening and toning of your biceps. This exercise offers the unique advantage of allowing you to train both arms simultaneously, providing an efficient and effective workout. Execution Stand upright with your feet shou

Standing Bottoms-Up One-Arm Kettlebell Shoulder Press V2

The Standing Bottoms-Up One-Arm Kettlebell Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders while also improving core stability and grip strength. This unique variation of the kettlebell press challenges you to hold the kettlebell in an inverted position, adding an e

Standing Cable Chest Press

Introduction: The Standing Cable Chest Press is an effective strength exercise that targets the chest muscles while also engaging the shoulders and triceps. This exercise offers a unique variation compared with the traditional bench press because you perform it standing, which requires greater core

Standing Cable Oblique Twist

The Standing Cable Oblique Twist is a dynamic exercise that targets strengthening and defining your core, with a special focus on the oblique muscles. This exercise offers a unique combination of strength training and flexibility that not only helps you build a strong core, but also improves your ov

Standing Cable Pullover

The standing cable pullover is an exercise that primarily activates the chest muscles, latissimus dorsi, and serratus. It therefore fits into both a back workout and a chest workout. Standing Cable Pullover Main muscles: Latissimus dorsi Pectoralis major and pectoralis minor (chest muscles) Serratu

Standing Cable Row

The Standing Cable Row is a versatile exercise that targets the development of the back muscles. The unique benefit of this exercise is that it not only strengthens the back muscles but also helps improve posture and stabilize the core. Execution Stand with your feet shoulder-width apart in fron

Standing Calf Raise on Smith Machine

Want strong, well-defined calves? The Standing Calf Raise on the Smith Machine is an excellent choice. This exercise specifically targets the calf muscles and, thanks to the stability of the Smith Machine, provides a way to train your calves intensely. Execution Set the Smith Machine to the corr

Standing Calf Raise Resistance Band

The Standing Calf Raise with a resistance band is an effective exercise for strengthening and defining the calf muscles. This variation provides unique resistance that differs from traditional weights, challenging your muscles in a new way. Execution Stand upright with your feet hip-width apart.

Standing Calf Raises With Barbell

Standing Calf Raises with a barbell is an effective exercise for strengthening and enlarging the calf muscles. This exercise not only helps define your calves but also improves balance and explosive power in the lower legs. Execution Make sure you have a barbell loaded with the desired weight

Standing Dumbbell Alternate Shoulder Press

The Standing Dumbbell Alternate Shoulder Press is a dynamic exercise that targets shoulder strength while also challenging core stability and balance. By using each arm alternately, you improve not only muscular strength but also coordination. Execution Stand with your feet shoulder-width apart

Standing Dumbbell Arnold Press

The Standing Dumbbell Arnold Press is a dynamic shoulder exercise that targets not only your deltoids but also provides your upper body with a comprehensive workout. Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotating movement, creating a unique challenge and a

Standing Dumbbell Front Raise

The Standing Dumbbell Front Raise is an effective exercise for strengthening the front of your shoulders. In addition to targeting your shoulder muscles, this exercise also helps improve your overall upper-body strength and stability. Execution Stand upright with your feet shoulder-width apart a